Weight Control

People who have excess body fat, especially around the waist area are more likely to develop heart disease and stroke even if they have no other risk factors.

Excess weight increases the strain on the heart, it raises both blood pressure and blood cholesterol. It also increases the risk of developing diabetes. You can help lower your heart disease risk. The best way to lose weight is by reducing your calorie (energy) intake. This can be done by cutting down on the fat and sugar in your diet and following a healthy balanced diet. Being physically active also plays an important part in losing weight as you burn up calories. Try not to lose weight too quickly. Losing weight slowly and steadily,  about one to two pounds (between half a kilo and one kilo) a week is healthier, and you are more likely to keep the weight off for good. Gradual weight loss is the safest and most effective long-term way to lose weight.

Tips to manage your weight:

  • Do not skip meals. Start the day with a healthy breakfast. Eating 3 meals per day helps your body have the energy it needs and it prevents hunger.
  • Control your portion size. Use a standard 9-inch plate, avoid bigger plate sizes. Aim for half the plate vegetables. Avoid seconds!
  • Eat when hungry. Avoid eating to relax, or because you are bored or depressed. Take a walk or do something you enjoy instead.
  • Keep a food diary. Write down the type of food, the amount and time you eat. This helps you become more aware so that you can better manage your eating.
  • Limit sugar and sweets. Limit food that contains added sugars such as desserts. These have many calories and few nutrients. Use an artificial sweetener in drinks instead of sugar or drink diet/ sugar-free fizzy drinks.
  • Drink plenty of water. People who drink plenty of water are more likely to lose weight. Aim for a minimum of 6-8 glasses of water each day.
  • Be wise when eating out. Ask for sauces and dressings on the side. If portions are large, share a plate or take half home.
  • Choose healthy snacks. Enjoy fresh fruit, vegetables, or low-fat yogurt instead of packaged snacks.
  • Be a smart shopper. Plan ahead for meals. Use a list and avoid shopping when you are hungry.
  • Exercise. Regular exercise is essential for weight loss and weight maintenance.

Everyday Example

*Cheese – Fat & Salt Content Of Popular Cheeses’

Cheese is loved by many but usually contains a lot of fat. However, if you are a cheese lover there is no need to miss out completely. Attached below is a document containing Fat, Salt & Calorie Content of Some Popular Cheeses. Select a cheese with a lower fat %